Week 6, Day 1

Monday, July 6, 2015 (Upper Body Monday)

Check in: "28/30: Fall in love with the process and the results will come.‬"

Warm-up:

March In Place
Walk Outs
Squat Jumps
Push Ups

Workout:

4 rounds: 40s/10s, 60s/20s, 50s/20s, 30s/20s. 1 min break between rounds.
1) Bench Press

2) Dumbbell Shoulder Press

3) Dips

4) Kettlebell Curls

5) Leebert Pushups
6) Plate Front Raises with Truck Drivers
7) Dumbbell Tight Row

Core:
15 reps each. AMRAP in 5 mins.
Ceiling Situps
Oblique Crunches- Left
Lying Leg Raises
Oblique Crunches- Right
Full Body Crunch

Week 5, Day 6

Saturday, July 4, 2015 (Explosive Energy!)

Check in: "27/30: (Late post) 9:30 this morning, but Jeff worked us so hard I forgot about checking in! Everyone went hardcore this morning! Proud of you guys & gals!‬"

Warm-up:

Run In Place
Lunges
Jumping Jacks
Plank Jacks

Workout:

20s/10s. 8 rounds before moving on. 1 min break between rounds.
1) Squat Jumps

2) Push Ups

3) Run In Place with Overhead Punches

4) Reverse Lunges

5) Mtn Climbers
6) Kettlebell Swings
7) Hammer Curls

Finisher:
10 reps each. AMRAP in 5 mins.
Lying Leg Raise
Bicycle Crunch
Ceiling Situps
Reverse Crunch

Week 5, Day 5

Friday, July 3, 2015 (FUN Full Body Friday!)

Check in: "26/30: I don't have to work today, and could've slept in. ‪#‎Dedication ‬‪#‎GoalsToAchieve ‪#‎IWouldHaveMissedIt‬"

Warm-up:

Jumping Jacks
Walk Outs
Squat Jacks
Plank Jacks

Workout:

4 rounds: 30s/20s, 50s/20s, 30s/20s, 50s/20s. 1 min break between rounds.
1) Dumbbell Squat to Overhead Press

2) Sprint-Shuffle Drill

3) Kettlebell Stiff Leg to Upright Row

4) High Knee Ladders w/ football

5) Dips
6) Crunches

Finisher:
Touch Football!

Week 5, Day 4

Thursday, July 2, 2015 (Throwback Core 1st Thursday)

Check in: "25/30: Sometimes you climb out of bed in the morning and you think, I’m not going to make it,
but you laugh inside, remembering all the times you’ve felt that way."

Warm-up:

Run In Place
Squat Jacks
Walk Outs
Toe Touch

Core:
6 minute AMRAP. 15 reps each.
Bicycle Crunch
Lying Leg Raise
Swivel Crunches
Plank Jacks

Workout:

4 rounds: 60s/20s, 25s/20s, 40s/20s, 25s/20s. 1 min break between rounds.
1) Shuffle Squat Thrust

2) Knees to Chest

3) Weighted Jumping Jacks

4) Sprint Burpee's

5) Box Jumps
6) Hurdles

Week 5, Day 3

Wednesday, July 1, 2015 (Friends Don't Let Friends Skip Leg Day!)

Check in: "24/30: You can't spell LEGENDARY without LEG DAY!"

Warm-up:

Jumping Jacks
Squats
Knee Hugs
Toe Touch

Workout:

4 rounds: 30s/20s, 60s/20s, 25s/20s, 50s/20s. 1 min break between rounds.
1) Dumbbell Sumo Squat

2) Walking Lunges

3) Goblet Squat w/ Stiff Leg Dead Lifts

4) Weighted Step Ups

5) Balance Ball Leg Curls
6) Glute Donkey Kicks

Core:
8 minute AMRAP. 20 reps each.
Lying Leg Raise
Ceiling Situps
Oblique Crunch- Left
Oblique Crunch- Right

Week 5, Day 2

Tuesday, June 30, 2015 (Tabata Tuesday!)

Check in: "23/30: You have a choice. You can throw in the towel or use it to wipe the sweat off your face and keep going."

Warm-up:

Run In Place
Front Kicks
Jumping Jacks
Knee Hugs

Workout:

30s/10s. 8 rounds, alternating, before moving to the next station. 1 min rest between.
1) Slides/ Squat Jumps

2) Kettlebell Swings

3) Mtn Climbers/ Burpee Shuffles

4) Bicycle Crunch/ Line Hops

5) Sprints
6) Reverse Sled Pulls

Week 5, Day 1

Monday, June 29, 2015 (Make It Happen Monday!)

Check in: "22/30: Another 3.5 lbs down! Total of 15 lbs! Let's make it happen Monday!"

Warm-up:

Jumping Jacks
Stick Ups
10 Push Ups
Bear Crawl- 10 yds (JJ, SU, PU, BC x3)
Arm Swings
Jumping Jacks

Stick Ups
10 Push Ups
Bear Crawl- 10 yds (JJ, SU, PU, BC x3)

Arm Circles (getting progressively larger, then other direction)

Workout:

45s/15s. 4 rounds.
1) 1 Arm Row

2) Dips

3) Truck Drivers

4) Plate Curls

5) Shuffle Push Ups

Core:
30s/0s x 5 rounds
Partner Plank (high fives or low fives)
Partner Situps (high fives)

Week 4 Weigh-In

Weighed in Monday morning before the workout.

225.5 lbs! Down another 3.5 pounds!! Making a total of 15 in three weeks. Keeping at it!

Week 4, Day 5

Friday, June 25, 2015 (Fun Full Body Friday!)

Check in: "21/30: Fun full body Friday!."

Warm-up:

Run-in-place
Squat Jacks
Jumping Jacks
Plank Holds

Workout:

4 rounds: 60s/20s, 45s/20s, 30s/20s, 30s/20s
1) Renegade Row

2) Dumbbell Curl w/Shoulder Press

3) Dips

4) Kettlebell Squat to Side Lunge

5) Leebert Pushups

6) Ladder Squat Jacks

Week 4, Day 4

Thursday, June 25, 2015 (Throwback Core 1st Thursday!)

Check in: "20/30: Don't fear moving slowly forward. Fear standing still."

Warm-up:

Squat Jacks
Plank Jacks
Jumping Jacks
Walk Outs

Core:
30s/10s. 3 rounds.
Cross Crunches
Spiderman Plank
Cross Crunches
Alternating Lying Leg Raises

Workout:

50s/15s. 3 rounds. 2min break between rounds.
1) Burpee's

2) Laps

3) Line Hops

4) Mtn Climbers

5) Squat Jumps

6) Sprints

Week 4, Day 3

Wednesday, June 24, 2015 (Hump Day, Leg Day, Booty Day)

Check in: "19/30: Rome wasn't built in a day. But they worked on it every day."

Warm-up:

Jumping Jacks
Lunges
Front Kicks
Toe Touches

Workout:

4 rounds: 40s/20s, 60s/20s, 30s/20s, 50s/20s
1) Dumbbell Squat w/ Stiff Leg Deadlift

2) Lateral Leg Kicks

3) Reverse/ Lateral Lunges

4) Sumo Squat

5) Reverse Sled Pulls

6) Walking Lunges

Core:
40s/10s. 2 rounds.
Lying Leg Raise
Oblique Crunch- Left
Ceiling Situps
Oblique Crunch- Right